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8 CENTRAL CANTERBURY NEWS, APRIL 15, 2015 Health By RACHAEL RICKARD Studio FIT Cardiovascular exercise is one of the keys to maintaining good health; it burns calories, improves health and leaves the body feeling energised. The intensity of your cardio workouts: running, cycling, swimming, rowing, aerobics, dancing etc will determine the fitness benefit that you get. Understanding how these levels of intensity feel and how to monitor your heart rate throughout a workout will help ensure you get the most out of every workout Combine these two methods for calculating the best cardio intensity for you: ❚ Your Maximum Heart Rate (HR) method: Subtract your age from 220 to get max HR. Use 55-90 per cent of that for Target HR (THR). Keep in mind that when you’re just starting out, the lower end of the range will be all you need to use. The upper end of the range is for interval training, high intensity workouts or for peak output sessions. You can take your heart rate (pulse) at the thumb side of your wrist (don’t use your thumb). Count for 20 seconds and multiply by 3 (or 6 seconds and multiply by 10), while still moving if possible. Or use a heart rate monitor, which is more accurate. Keep in mind that 220 minus age is only an estimate, and you may find that the calculation leaves you working too hard or not hard enough. How will you know if you are working too hard or not hard enough? That’s where the second measure comes in, your Perceived Exertion (PE). ❚ Rating of Perceived Exertion Method (PE) 6-20 range: Using the list* below, your target range will fall between 12 and 16. 10 or less very light; 10 to 11 light; 12 to 13 moderate; 14 to 16 hard; 17 to 19 very hard; 20 or more maximal. 11 is ‘‘light’’ like an easy stroll. You can hold a conversation without difficulty. Thirteen is The intensity of your cardio workouts like swimming will determine the fitness benefit that you get. moderate or ‘‘somewhat hard’’. You can talk in complete sentences, but your breathing is laboured. Note: this is where you feel you can talk, but you don’t necessarily want to talk. Fifteen is ‘‘hard’’ and takes focus to maintain. Your breathing rate is elevated enough that talking is restricted to shorter phrases. But, you can talk and you can maintain this pace for at least a few minutes so this is not an effort that immediately makes you think of quitting. Seventeen is ‘‘very hard’’ and you will not be OPEN 7 DAYS 9PM LATE NIGHTS DENTIST TOOTHACHE? SORTED. • $40 Exams • Pain free IV Sedation • No After Hours Surcharge • ACC & WINZ approved • Free for eligible teens ROLLESTON | HORNBY | RANGIORA Call 0800 GEDENTAL 0800 433 368 • www.gedental.co.nz GREENDALE Come and join a friendly progressive country club New members always welcome Come and experience a breath of Fresh Air Next Tournament Wednesday 6th May 2015 • Immaculate 18 hole course • Membership fees to suit all situations • Green fee players always welcome - $20 per round • Concession for larger groups • Course available for hire with clubhouse • Bar and excellent BBQ facilities. • Country style catering service for all occasions PH 03 318 8046 or 03 325 4128 | 987 Coaltrack Road, Greendale Email – greendale@golf.co.nz | www.greendalegolf.co.nz talking here. This is reserved for interval training or competition. You will likely be focused on how much longer you have until you get to stop, like the end of the interval or workout. How long you can maintain this depends on your fitness level, but even the very fit can only maintain it for a matter of minutes. Here you will want more air than water. ❚ Bringing HR and PE together. If heart rate and perceived exertion don’t match up, depend on perceived exertion. As a general rule, if it feels too hard, it is. If you are trying to train at a moderate level for example Picture: FAIRFAX (this is appropriate for all cardio except for harder workouts like interval training), check your heart rate when you have been at a PE of 12-13. Whatever your heart rate is, that is your HR. Keep in mind that manually taking HR can be inaccurate. Take it often, compare workouts, and get good at it (or buy a heart rate monitor as mentioned above). You can use PE alone. Simply use 12-13 for moderate workouts and 14-16 for hard workouts. Trust what you feel, and don’t sweat trying to find your heart rate. It’s not cutting edge but as a simple tool for monitoring your body’s condition in cardio training, it works great! (*Borg rating of perceived exertion, 6-20 scale from the American College of Sports Medicine Guidelines for Exercise Testing and Prescription). If you are new to exercise, have a health problem, or take regular medication, check with your doctor before starting an exercise programme. FITNESS advertising feature Understanding what the level of exercise your body is doing 6637745AA 6639922AA 6637781AA